In 2022, a study from the International Food Information Council found that 31 percent of people surveyed have been eating more plant-based foods.

Plant-based foods often contain proteins and can boost your protein levels in your diet. But which ones are the highest in proteins and will give you at least 20 to 30 grams per meal?

There are six foods that can provide you with the complete array of amino acids that your body needs for complete body renewal of muscles, bones, nerves, organs, and all its connective tissue. These six foods include soy, spirulina, hemp seeds, chia seeds, quinoa, and buckwheat. However, to make the decision to eat them depends on other factors besides protein.

For example, some plant-based foods are super high in oxalates, which can end up causing kidney and bladder stones, interstitial cystitis, joint problems, and many other issues and may not be worth the risk in the long run. This should be factored into your decision. Many vegetarians and health-minded individuals find out later in life that 10 or more years of eating supposedly healthy foods ended up being the cause of their health demise. Sally Norton, the author of Toxic Superfoods, explains this in her book and in her instructional classes and interviews.

The Top Plant-Based Protein Sources

Soy comes in different forms – edamame, soy protein, tofu, miso, tempeh, and natto. Of these forms, the highest amount of protein is found in tofu, 40 grams per cup of tofu. Second highest on the list is edamame beans, one cup providing 22 grams.

The only potential downfalls are that soy may interfere with thyroid function, It’s not good for boys on a long-term basis, and the form of soy should be 100% organic and non-GMO. If not, you could be accumulating pesticides and genetic damage that results from eating a GMO, non-organic food for several years. Another thing to consider is that soybeans provide 96 mg oxalates per 1 cup serving size, which is too high. Tofu, on the other hand, provides 13 mg oxalates.

Spirulina is a blue-green algae that contains 5 grams protein/1 tablespoon. It’s added to smoothies and baked goods. However, what most internet sources won’t tell you is that the serving size is 1 tablespoon, which is something that you have to build up to over a longer period of time. You’ll start with only ¼ teaspoon until your GI tract gets used to it. So don’t count on it being an excellent primary protein source because it’s not practical.

Hemp seeds and chia seeds provide 18 and 14 grams of protein respectively for every 2 ounces consumed. They are both touted as also excellent omega-3 fat sources, but most people don’t realize that the conversion rate for omega-3 fats from plant sources is one-third at best. Many people may also not realize that eating chia seeds frequently could end up creating oxalate poisoning as they are high oxalate foods. Chia seeds have 45 mg oxalates for every 2 tablespoons while hemp seeds have 3 mg.

Quinoa and buckwheat provide 12 and 11 grams protein per half cup uncooked grain. However, both are high oxalate foods with quinoa providing and buckwheat providing 133 grams per 1 cup serving.

Considering the possibility of oxalate poisoning from foods, your best bet may be hemp seeds from this top plant protein category. However, other foods also provide protein.

What About Other Foods in the Diet for Protein?

Below are charts that give you protein content for beans and legumes:

Of this list, your best choice would be chickpeas, as it is low in oxalates. Chickpeas are easily incorporated in salads and vegetable dishes as well as hummus.

Of these vegetables, sweet potatoes, regular potatoes, and artichokes are higher n oxalates but the others on the list are lower. Adding one to each meal can add almost 10 grams protein daily.

There are different types of ‘burgers’ that are available at grocery stores, ones called Impossible Burger and Beyond Meat. However, these are ultra-processed foods and are not considered real food. The facility for Beyond Burger was found to be positive for Listeria on 11 different occasions during the second half of 2022.

The nuts and seeds on the list that are not high oxalate include sunflower seeds, squash/ pumpkin seeds, and pistachios. Thus, they are good-quality protein sources.

Selecting some of the protein sources on this page for their long-term benefits will always give you the most benefits in your health.

The three macros in the diet that you have to get right are protein, fat, and carbohydrates. Starting with protein is perhaps the most important. If you are considering switching from a meat-based diet to a plant-based one, or want to start adding more plant-based foods to your diet, seeking a nutritional consultation is really the best first step. Continue learning and you’ll go far!